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Cinder Block Dance Party (Never Leave your Dance Partner)

AO: Olympus

QIC: Pop Fly

PAX: Hightower, Dunder, Nano, YNAB, Glee, Roddick

7 PAX assembled on a damp morning, found a dance partner (cinder block) and got to dancing

Warmup: SSH, Willie Mays Hayes, Cobra Stretch, Hip Flexors, High Knees, Butt Kickers, Frankenstein’s, Leg Swing Lunges, Cross Body Shoulder Stretch, Tricep Stretch

The Thang:
Prior to The Thang, PAX trotted over to the Olympus Shelter with our dance partners
Part A:
7 Exercises x 3 Rounds – All exercises performed with your dance partner
1) CPRs: Curl, Press, Tricep Raises (x10)
2) Kettle Bell Swings (x10), Lunges (x20), Decline Merkins (x10)
3) Arm Extensions to Bench Press (x15) – performed from supine position
4) Squat to Calf Raises (x25)
5) Plank Jacks (x50) and right into
6) Incline Merkins (x10) and right into
7) Plank for 30 seconds
Part B:
2 rounds of Wind Sprints – simulating a 10U Hockey shift for a defenseman.
— Sprint 100 feet, 25 SSHs: run backwards to start, hold squat position; spring 200 feet, 25 SSHs; sprint back 100 feet, 15 SSHs; sprint remaining 100 feet back to start. X2

Mary:
50 Flutter Kicks (4 Count), 50 LBCs. Short and sweet

Announcements:
1. Convergence on 21 March @ Olympus
2. 28 March 5K at Lake Braddock HS
3. 0500 session this Saturday (8th) at St. Leo’s – to try and bring them onto the team.
4. 0700 start at Olympus on the 8th

COT: Faith in ourselves, our loved ones, and our faith. Trust in ourselves, our loved ones, and our faith. We strive to get a little better each day and accept that sometimes that we can’t always get better each day and that a “push” is an okay thing. Amen.

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Training Downhill

February 5, 2020

AO: Compound

Q: Monk

PAX: Hightower, NAFTA, Hot Dish, Elvis, Sidecar, YNAB,

Warmup: SSH, arm circles, Downward Dogs/Cobra pose, Imperial Walkers, and everyone’s fav Mountain Man Poopers. Mosey to Target parking lot w/ sprint to top

The Thang: Modified B.O.M.B.S. I trolled the F3 exercise site for a new exercise and found “Cut a Flip”* combining Merkins and Big Boy Situps. Perfect to modify B.O.M.B.S., normally 50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Big Boy Situps, 250 Squats

But we did the following: Partner up. Runner runs down the ramp and performs 5 Burpees, sprints back to top. Partner begins 100 Overhead Claps, the 250 Cut a Flips (accounting for 150 Merkins, 200 Big Boy Situps; next time will do all 350), and finally 250 Squats.

With a little time left, we did a mini-BRR workout, since we’re starting to organize an F3TheCapital team. Mosey to bottom of parking lot, sprint up 2 ramps to top, run down ramps as fast as possible without tripping. My first BRR taught me to train downhill as well as uphill. I had leg two, a seven mile downhill run that left my shins unprepared for the legs that followed.

Mosey back for Mary: Heals to Heaven

Announcements: In Defense of Food Feb. book challenge. Read it to discuss at the end of the month (probably not over a steak dinner). QSource tomorrow (Thursday) is virtual; click link in Slack. Upcoming 5K at Lake Braddock Secondary School is a great recruitment opportunity; let’s get guys out there. You don’t have to be a runner; it’s only 5K. Run/walk acceptable.

COT: Important to train downhill as well as uphill. Don’t forget to keep improving when life is going well. It’s those times when people become lazy, or proud, or whatever. But real problems and challenges don’t go away. Prayer for humility.

Great to lead six HIMs today at Compound.

Monk

*”Cut a Flip”: Alternating between 5 Merkins and 5 Big Boy Sit-ups, flipping between the 2 exercises over and over, no rest. Can be performed until a specific number is reached, ex. 100 Merkins and 100 Big Boys; or can be used in an AMRAP scenario that is timed such as 1 Minute or waiting for partner to complete a movement.

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Pick up chicks

February 2, 2020

AO: The Love Train

Q: Monk

PAX: JAG, Monk, Bone, Mayberry, 2%, Sunshine, Tea Party, Fuzz

Some ran 6 mi, some rucked about 4mi. W&OD trail.

CoffeeBeeria: First a bit of housekeeping. It’s not OK to try to pick up chicks by inviting them to post at F3 workouts. You know who you are. CoffeeBeeria featured a lively BRR discussion. This morning’s beverages included All Day IPA. F3TheCapital is really not as decadent as it sounds.

Announcements: QSource discussion this Thursday; see Slack channel for video link.

Monk

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Kilroy was Here

29 Jan 20

Q – Pinocchio

PAX – Almenac, Huckleberry, Ham (F3 Raleigh visitor), FNG – Sabbath

Mission

Core Principles

Warmup

  • 10 1-count arm circles, forward & back
  • 20 Don Quixotes 
  • 50m high knees
  • 50m butt kickers
  • 20 Apolo Ohno

Mosey (to garage)

The Thang

  • Modified Cindy (20 min AMRAP 5x derkins, 15x merkins, 25x air squat)
  • Mosey back to shovel flag
  • 6MOM

NOR

COR

COT

  • Closed with some thoughts on the Concentrica, & the importance of creating impact where we have Proximity. Related this to the Q’s experience. 
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11 Strong in on a rainy Tuesday Morning!

Tuesday February 4th, 2020

AO: Delphi

QIC: @Dunder

PAX: @Nano @Pop Fly @Hightower @Mule @Mulligan @Peloton @Highlander @YNAB @Ba Da Boom @U-boat

Warm-ups: The usual, SSH, arm circles, WMH, etc..

After warmups we did a fellowship jog around the field. We then broke into pairs. One person sprinted to the opposite 40 yard line and did 4 burpees while the other stayed behind and performed: merkins, bonnie blairs, air squats, planks and overhead presses.

Threw in some wall sits as an active break.

Rinse and repeat 1x.

Mary: Performed some new and interesting core exercises.

COT: Give thanks for today and let’s try to be the best husbands, fathers, friends and coworkers we can be. As @Pop Fly says often “win the day”.